How to Gain Muscle for Boxing | Full Strength and Hypertrophy Workout

Summary

In this video, Boxing Science takes European Super Middleweight Champion Lauren Richards through a functional strength and hypertrophy session designed to enhance boxing performance. The session focuses on building muscle mass that supports explosive power, agility, and weight management. Key methods include cluster sets, drop sets, supersets, and blood flow restriction training. These techniques promote strength, size, and endurance while preventing unnecessary weight gain. With an emphasis on proper form and controlled intensity, Lauren’s training helps him increase power without compromising his speed or boxing-specific conditioning.

Takeaways

• 😀 Focus on functional muscle mass to enhance strength, power, and explosiveness without compromising weight management for boxing.
• 😀 Cluster sets are used to increase load over high-volume sets while maintaining velocity, targeting rate of force development.
• 😀 Drop sets help increase both strength and size by maximizing effort in initial reps and then pushing beyond with lighter weights.
• 😀 Supersets are commonly used for efficiency, often pairing exercises targeting opposing muscle groups to save time.
• 😀 Shoulder press and seated lateral raises are paired as a multi-joint exercise followed by an accessory movement for optimal strength and size adaptation.
• 😀 Blood flow restriction training with occlusion cuffs is used to enhance muscle growth while ensuring safety and effectiveness in the process.
• 😀 Occlusion cuffs are more accurate than traditional bands for controlling blood flow, ensuring safe and precise pressure during training.
• 😀 A specific bicep curl protocol (30 reps, then 15 reps twice with rest) is used to induce muscle fatigue and maximize hypertrophy.
• 😀 Tricep extensions are performed with a focus on full range of motion and control to effectively target muscle growth.
• 😀 Consistent encouragement and motivation during the workout help push athletes beyond their perceived limits, ensuring maximum effort in every set.

Q & A

Why do boxing athletes avoid putting on unnecessary muscle mass?

Boxing athletes avoid putting on unnecessary muscle mass because excessive muscle could slow them down and negatively affect their ability to make weight safely and effectively.

What is the main focus when adding muscle mass for boxing athletes?

The focus is on gaining functional muscle mass that supports strength, power, and explosiveness while maintaining the ability to make weight effectively and safely.

How do cluster sets benefit boxing training?

Cluster sets allow athletes to complete high-volume sets with more weight by splitting reps into smaller clusters. This helps maintain speed and velocity while targeting rate of force development.

What is the purpose of drop sets in boxing strength training?

Drop sets are used to increase both strength and muscle size. By performing a set to failure and then reducing the weight, athletes can continue to perform more reps, enhancing muscle endurance and growth.

Why are supersets used in this boxing training session?

Supersets are used to save time and maximize training efficiency. These involve pairing exercises that work opposing muscle groups or different areas to allow one muscle group to rest while the other works.

What is the goal when pairing exercises for strength and size adaptations?

The goal is to target the same muscle group using different exercises, such as pairing a multi-joint movement with an accessory exercise to stimulate both strength and hypertrophy.

How does blood flow restriction training work in this session?

Blood flow restriction involves using cuffs, like the Saga Fitness occlusion cuffs, to limit blood flow to the muscles. This technique safely promotes muscle growth and strength by increasing the muscle's response to lower weights.

What is the benefit of using occlusion cuffs over traditional bands in blood flow restriction training?

Occlusion cuffs are more precise than traditional bands, allowing for adjustable pressure tailored to the athlete. This ensures the process is both effective and safe, optimizing the training's impact.

What is the protocol for blood flow restriction training in this session?

The protocol involves performing 30 reps of an exercise, followed by a minute of rest, then 15 reps, followed by another minute of rest, and repeating this until the athlete reaches failure, which helps induce hypertrophy.

Why is failure training included in this boxing strength program?

Failure training is included to push muscles beyond their normal fatigue point, which promotes greater muscle growth and endurance. It also helps develop mental toughness, a crucial attribute for boxing performance.